We are doing eight weeks of heart-healthy eating recipes to help you be fit and have a healthy heart. Heart disease is the number one world wide killer; An estimated 17.7 million people died from CVDs in 2015, representing 31% of all global deaths, About 610,000 people die of heart disease in the United States every year–that’s 1 in every four deaths. Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2009 were in men.
Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy eating. It is advised that you control your portion size, for example, it is suggested that if you are going to have pasta, only have one serving 1/2 cup, or about the size of a hockey puck, sorry, but that is not going to fill me up. I would prefer to have larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, then I can have as much as I want. The food will work through the body quickly, and you will feel full and satisfy. I think it’s always easier to have a large meal that is good for you, then having small portions that will leave you wanting more. This weeks recipe is a way to eat and not worry as much about portion size. As always if you are trying to lose weight, then you have to have more restraint, This recipe is going to fill you up and help you lose weight.
Week One Recipe
5-INGREDIENT SWEET POTATO BLACK BEAN CHILI WITH NO OIL OR SALT
The ingredients are things you likely have on hand right now.
That’s it! Just 5.
I’ve also included a few optional spices to amp up the flavor, as well as a few topping ideas if you’re into that (hand raised, very high). In a pinch this is the perfect, healthy weeknight meal or make-ahead dish to take for lunches throughout the week. I made it healthier than the organ
Simple, 5-ingredient sweet potato black bean chili that comes together in less than 1 hour! Easy, delicious, super healthy and so satisfying! Throw in whatever spices you have to amp up the flavor.
Author: Minimalist Baker
Recipe type: Entrée
Cuisine: Vegan, Gluten-Free, Southwest
• 1 medium yellow or white onion, diced (+ coconut or olive oil)
• 3 medium sweet potatoes, scrubbed clean + chopped into bite sized pieces (organic when possible | ~4 cups)
• 1 16-ounce jar salsa (chunky is best)
• 1 15-ounce can black beans (with salt | if unsalted, add more salt), slightly drained
• 2 cups vegetable stock + 2 cups water
• 1 Tbsp chili powder
• 2 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1/2 tsp chipotle powder
• 1-2 tsp hot sauce
FOR SERVING (optional)
• Fresh cilantro
• Chopped red onion
• Guac / Avocado
• Lime juice
1 In a large pot over medium heat, sweat onions in water or 1 Tbsp oil and season with a healthy pinch each of Organic No-Salt Seasoning or salt and pepper (I make this recipe as healthy as possible so I do not use oil or salt.) Stir and continue cooking on medium heat until translucent and soft.
2 Add sweet potato and any desired spices at this time (I went for chili, cinnamon, cumin, and chipotle powder - all are optional). Cook for 3 minutes. Then add salsa, water, and vegetable stock.
3 Bring mixture to a low boil on medium high heat and then lower heat to medium-low and simmer. Add black beans, cover and cook for at least 20 minutes more, preferably 30 - or until the sweet potatoes are fork tender and the soup and thickened. This soup is at its best when prepared the night before or allowed to rest for a few hours so the flavor marries with the vegetables and beans.
4 Serve with fresh cilantro, onion, avocado, and/or lime juice. Chips make an excellent spoon.
Serving size: ~3/4 cup Calories: 213 Fat: .6g Saturated fat: 0g Carbohydrates: 47g Sugar: 4.4g Sodium: 611mg Fiber: 9.1g Protein: 6.8g
Dr. Jordan's Cooking Tips for Vegans
Eliminate Oil from your diet, we hear all the time how good Olive Oil is for you, but all oils are bad for you, eliminate oil from your diet if you want a healthy heart. Oil is 100% fat and loaded with calories, get off oil and lose weight.
A splash of citrus juice or vinegar can turn a mild-mannered dish into a dish whose flavors soar. Fresh lemon or lime juice or zest, apple cider vinegar, balsamic vinegar, brown rice vinegar or champagne vinegar can really bring a dish to life.
Whole nuts are often more expensive than those in smaller pieces. If your recipe calls for chopped
pecans, walnuts, almonds, go ahead and buy them that way. It is cost effective in the long run.